Results Fitness Studio – Walking/Stretching/Nutrition (SUGAR)

Results Fitness Studio is a happy to see that Summer is here!  It is a short season in NH so take the time to embrace every moment:)  Along with the strength/balance/core workouts you are doing at the Studio, it is also the perfect time of year to create a new healthy habit in your life …. Walking!  Begin a walking routine now and by the time winter rolls around you will not miss that walk because you will not want to give up the energy you feel from that daily walk.

Many clients of Results Fitness Studio have begun to incorporate walking into their weekly schedule and you should too.   Start walking 30 mins a day and aim to walk a 15 min mile.  If you are not yet walking at that pace, it’s okay, just keep walking and before you know it the 15 min pace will be attained and you will feel better and have more energy.  Our clients are not only walking but they are also adding intervals into their walks by doing push-ups, (like us on Facebook at www.facebook.com/results111 to view our client pushup photos!)  arm raises, skipping, etc., any extra movement to add a burst of high intensity into their walks – this is the BEST!   The Results Fitness clients who are walking are attaining their fitness goals faster and feeling better.

After about 2 mins of walking you should take a few minutes to stretch your hamstrings, quads, and calves.   Hold each stretch for about 10 seconds and repeat each stretch 3 times.  When you complete your walk you should hold each stretch for 10, 15 & 20 seconds and do them several times until you feel relaxed.

Quads:  hold the inside of your foot and bend the leg at the knee behind you; you will feel the quad and hip flexors open up

Hamstrings:  sit on floor with one leg bent in front of you and the other extended, from the hip reach for the toes of your extended foot (keep the foot in line with your ankle not off to the side) and hold the top of your extended foot.

Calf:  place top of foot up against the curb and lean into the curb, you will feel the calf stretch.

These are simple stretches (and simple instructions) please go online to a reputable site to learn more about how to stretch and stretches to do for different activities.  A good reference book is “Stretching” by Bob Anderson, which we have in the Studio (courtesy of our lovely client Sue) for you to view.

Nutrition Shockers:  It’s all about the SUGAR 

-  You have a 47.2% high risk of being overweight if you drink 2 sodas per day

- 16% decrease in risk for diabetes by simply switching from white rice to brown rice

- Number 1 Food contributing the most calories to the American diet – BREAD

- 53 grams of sugar found in a glass of IHOP cranberry juice (27 or more in most juices)

- 260 percent increase since the 1960′s and today in the number of obese adults in America!  This is frightening and it is up to you to become aware of your nutritional choices and how to avoid sugar in your diet!

Americans are consuming enormous amounts of sugar on a daily basis.  You must take the time to read labels and realize “low fat” is not necessarily healthy, in fact many times the sugar content is high in order to add taste.  Either reduce or better yet eliminate juice, soda, power drinks etc them from your diet.  Water, Water, Water it is good for you and you will feel better within days of giving up the extra sugar.  Read all your labels and take control of your sugar intake.  It is up to each of us to be aware of what we are eating and strive to become healthier for ourselves, our families, and our nation – we cannot afford to be sugar dependent.

The clients of Results Fitness Studio are fast becoming informed consumers and are learning to read labels when at the market in order to make healthy, smart, choices.  This is paramount in helping them to attain their fitness goals.  Fitness is not only being committed to an exercise program, it is exercise and nutrition; you need both to be fit and at Results Fitness Studio we are committed to working with our clients on nutrition and giving them a challenging workout!

If you would like to be a part of our Studio please contact us at clinnehan@resultsfitnessnh.com and join us for a free session to see how the Results Fitness Studio program works for others and will work for you.

Thank you & enjoy the day,
Christina

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Results Fitness & Training Studio – Nutrition & Planks

Happy 2014!  Happy Nutrition & Happy Planking! The clients of Results Fitness Studio have started the year with an emphasis on nutrition & with planks.
Results Fitness Studio has started the year by creating a special facebook group for our clients to share recipes, tips, words of wisdom, etc.   We have a 3 month Studio fitness challenge in place.  We’ve had some tough strength workouts including but not limited to planks!  And, to get more people involved with the Results Fitness program the Studio is offering to first time clients a special discount good until January 31st.
The clients of Results Fitness Studio are off to a rocking start for 2014!!
Clients of Results Fitness Studio are working towards healthier eating habits; but what is healthy and what nutrients are we missing.
NUTRITION:
The 11 common nutrients missing from most Americans daily nutrition and how to add them:

1.  Vitamin C:  Citrus, peppers, strawberries

2.  Fiber:  Soluble (oatmeal, lentils, carrots)

Insoluble (beets, leafy greens)

3.  Magnesium:  Nuts, spinach, avocados

4.  Vitamin E:  Olive oil, seeds, mangos

5.  Vitamin D:  Fatty fish, SUNSHINE

6.  Vitamin A:  Eggs, squash, leafy greens

7.  Iron:  Heme (meat, poultry, fish)

Nonheme (eggs, veggies)

8.  Potassium:  Apricots, sweet potatoes

9.  Folate:  Oranges, leafy greens, grains

10. Omega 3′s:  Fish, walnuts, flax

11. Calcium:  Dairy, kale, broccoli

Once again, it is imperative to include in your nutrition at least  5 servings (at least) of greens per day!  To learn more about each of these nutrients and how they work to keep our bodies healthy please visit:

http://www.livestrong.com/slideshow/1009345-11-nutrients-americans-arent-getting-enough/?utm_source=newsletter&utm_medium=email%20&utm_campaign=0122#slide=1

The clients of Results Fitness Studio have started the year with heavier weights and Planks!  We’ve always included planks in our workouts to increase strength & core but this month we began timing them.  Each client keeps track of their time and each week they strive to increase the time they can hold a “perfect plank” – no movement.  Result Fitness clients are pretty darn strong.  A majority of clients can hold the plank well over a minute and we have several superstars – Mindy 5 1/2 minutes & Jessica 5 minutes!!! Way to Go!!

The Results Fitness Studio Facebook group created exclusively for our clients is proving to be a useful way of sharing nutrition information, tips, recipes, etc.  Karen recently posted a delicious recipe for Peppers stuffed with Quinoa which I have posted below.  Enjoy!

Results Fitness & Training Studio is offering a special discount to all new members on their initial membership if they join prior to January 31st 2014.  Please contact me at 603.718.0335 or clinnehan@resultsfitnessnh.com to set up a Free Session at Results Fitness Studio.  I am confident you will find success reaching your fitness goals when you become a member of Results Fitness Studio.  We are committed to our clients and their fitness and we ask you for that same commitment.

Happy 2014 & Hope to meet you soon,

Thank you,
Christina

 

 

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Best of Nashua 2013

Thank you to all the clients & friends of Results Fitness Studio for the “Best of Nashua 2013″ in Fitness.  We took honorable mention and we were beaten out by the YMCA (okay, I can handle that – they are huge!).  Your devotion to the Studio is very much appreciated and I am so happy you consistently find the workouts challenging & fun!  Spread the word to all your friends – Results Fitness Studio & you working together to reach your fitness & health goals!

This month at Results Fitness Studio we are gearing up for the holidays with the “Holiday Ready Challenge”.  Clients give to the kitty and the client who has loss the most body weight percentage will contribute the kitty to a local charity.  Results Fitness Studio will match the kitty donation.  The contest ends on December 1st.  The winner and the chosen charity will be posted on the Results Fitness Studio Facebook page.

This is the beginning of a tough time of year for many, Halloween; Thanksgiving; Christmas; the New Year; etc.  It is a super fun time of celebrating the holidays with our friends & family.  Most of our celebrations are centered around food, wine, desserts, and little time for exercise.  At Results Fitness Studio we are trying to offset this by keeping our clients focused on healthy nutrition & maintaining their workout schedules.

In order to keep the holidays in check Results Fitness Studio would like you to focus on what you are eating, how much, and are we keeping exercise in our routine?

Below you will find a couple of recipes that are easy to make and not horrible (not great but not horrible) for your holiday gatherings.  We also posted a couple of wonderful apple recipes on the Results Fitness Studio Newsletter – check it out on our facebook page at www.facebook.com/results111 .

Lemon Garlic Marinated Shrimp

3 tblsp minced garlic; 2 tblsp evo; 1/4 c. lemon juice; 1/4 c. minced fresh parsley; 1/2 tsp kosher salt; 1/2 tsp pepper 1 1/4 lbs cooked shrimp

Place garlic & oil in a small skillet and cook over medium heat until fragrant, about 1 minute.  Add lemon juice, parsley, salt, pepper.  Toss with shrimp in a large bowl.  Chill until ready to serve.

Sweet & Salty Honey Cheese Spread

1 (10.5 oz) goat cheese log; 1/2 c. roasted salted sunflower seeds; 1/3 c. honey; 1 pt fresh blueberries or raspberries; Garnish:  Fresh Mint Leaves; Assorted Crackers

Press or roll goat cheese log in sunflower seeds. thoroughly covering cheese, including ends,  Arrange cheees on a serving platter with remaining seeds; Drizzle with honey, sprinkle with berries, garnish.  Serve immediately with crackers.

Enjoy the recipes above and your Holidays.  Remember the holidays can be enjoyed & you can still be healthy & fit.  Become a member of Results Fitness Studio and find out how it can be done!!!

Call Results Fitness Studio at 603.718.0335 for your free session or contact Christina at clinnehan@resultsfitnessnh.com to schedule your free session.

I look forward to hearing from you and let the Holidays Begin!

Christina

 

 

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Results Fitness Studio – Nutrition 101

Results Fitness & Training Studio – Nutrition 101 & Grab & Go Recipes

The summer is winding down and with it goes cookouts & cocktails.  Maintaining a healthy nutritional diet during the summer months can prove difficult, we are more social and our schedules are less stringent, but fall is fast approaching and so are our routines.  This is a positive for those of us, like the clients of Results Fitness Studio, who enjoy making healthy nutritional choices.  The key to making healthy choices each day is being prepared.  Prepping on the weekend for the week ahead is essential.  Below you will find some helpful recipes that we encourage the clients of Results Fitness Studio to make & enjoy.  Grab & Go Meals, premade and ready for your busy week.

Eggs vs Cereal for Breakfast: A typical breakfast cereal with  milk contains 26 grams of sugar vs 2 eggs = to 2 grams of Sugar.  You do the math, Eggs trump every time.  Sundays, boil up a dozen eggs or make my personal favorite that I share with Result Fitness Studio members, Egg Tart.

Egg Tart:  Scramble 8 eggs; pour in tart or pie dish; add any veggies (spinach tomato onion) and seasoning (no salt); bake at 425 for 20 mins.  Let cool and cut 8 slices for an on the go delicious, nutritious breakfast!

An added bonus; a 2013 study from the University of Missouri found that those who ate a high-protein egg-based breakfast had increased feelings of fullness along with reductions in the brain activity that is responsible for controlling food cravings!

Quick Lunch, Dinner and/or Snack Recipe – Quinoa with Anything!

Yes, Quinoa is a super food we should add to our diet on a daily basis.  It is a high in protein and a healthy carbohydrate.  At Results Fitness Studio it is included on our nutrition plan and is easy to prepare for Grab & Go Meals.

Quinoa with Anything Recipe:  Cook the quinoa and then chill.  Add your favorite vegetables & seasoning.  My favorite right now (I’m always experimenting with different ingredients to add to the quinoa):  add freshly chopped garlic, parsley, basil, tomatoes, and onions.  Each ingredient is to taste, I’m big on the parsley & basil.  This quinoa salad is delicious.  Best of all you can make a large batch on Sunday and it will keep for the week.  Add it to your salads, have as a side dish, or a snack.  Be creative add what you like and create your favorite Quinoa Salad!

Chopped Vegetables & Fruit:  Sounds simple but taking the time to slice, dice, and chop on Sunday will give you bowls of veggies and fruits to eat raw or stir fry with some grilled lean protein.  And, don’t forget you can pre-grill the lean protein and have that ready for the week too!  Learning to eat your prepared food cold from the refrigerator makes meals quick & easy.

Nutrition 101 – it is that simple; be prepared, be consistent, and you will see Results!  Join Results Fitness Studio and allow us to assist you in reaching your health & fitness goals.  Our clients are attaining their goals by following our Nutritional Plans, working out, and making healthy life changes.  We encourage you to join us & we look forward to meeting you!

This month take advantage of our Special Fall Discount.  Join for 3 months and receive 10% off your membership; join for 6 months and receive a 20% discount!  Call today, 603.718.0335 or email us at clinnehan@resultsfitnessnh.com to take advantage of this discount.  The Results Fitness Special will last until October 15th 2013.

Thank you & enjoy every day,
Christina

 

 

 

 

 

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Results Fitness Studio & HIIT

Results Fitness & Training Studio & HIIT Workouts

This past month the clients at Results Fitness in Nashua, NH, have had many workouts based on HIIT – High Intensity Interval Training.  They have been difficult workouts and Results’ clients have stepped up to the challenge.  They’ve done Tibatas; 50 secs on/10 secs rest; cardio fast/cardio slow; you name it they’ve done it and with energy, motivation, &  grit!  Below you will find an article written by JJ Virgin about the benefits of HIIT or as some call it Burst Training.  I encourage you to read about it and see why at Results Fitness Studio we have incorporated HIIT into many of our workouts.  We will continue to incorporate HIIT workouts into our program and to modify the workout to the unique abilities of each client.

The Results workouts are always geared to be a challenge for all clients and are modified in such a way that each client knows they have had a workout!

If you haven’t yet given Results Fitness & Training Studio a try, I encourage you to do so.  Please call us today at 603.718.0335 or email clinnehan@resultsfitnessnh.com to set up the first of your 3 Free Sessions and see why the clients of Results Fitness & Training Studio are seeing significant Results!

Thank you & enjoy the day,
Christina Linnehan

 

The following article was written by:  Celebrity Nutrition & Fitness expert JJ Virgin is author of NY Times  bestseller The Virgin Diet and the bestselling Six Weeks to Sleeveless and  Sexy

Many studies I’ll discuss praise the time efficiency of HIIT (High Intensity  Interval Training) and find HIIT/burst training superior to endurance  training.

What is Burst Training? A study in Australian  Family Physician defines burst training, also known as  High-Intensity Interval Training (HIIT), as “repeatedly exercising at a high  intensity for 30 seconds to several minutes, separated by 1-5 minutes of  recovery (either no or low intensity exercise).”

If you don’t own an X-iser, you can also  get burst training benefits on a hill, at your local park, in a mall or by  climbing stairs in your office, hotel, or school. And yes, technology fans: you  can even do burst training on a treadmill or elliptical machine.

Burst Training Makes You a Better Fat Burner I tell  clients “burst to blast fat.” A study in The  Journal of Sports Medicine and Physical Fitness found HIIT an effective  strategy for overweight women to burn fat more effectively because it demands  post-exercise recovery. In other words, the more intense your exercise, the  bigger metabolic cost you create when you’re done. The metabolic recovery burst  training demands burns more calories, particularly fat calories, post-exercise  than low- or moderate-intensity exercise requires.

A study in the journal Metabolism assigned  young adults to either a 20-week endurance training or 15-week HIIT program.

Guess who the “significantly greater” fat burners were?

Yep: those who did HIIT.

Likewise, a study in the International  Journal of Obesity found that young women doing HIIT three times a week  over 15 weeks created “significant reductions in total body fat, subcutaneous  leg and trunk fat, and insulin resistance” compared to steady state  exercise.

You want results fast, right?

What’s more, a study in the Journal  of Applied Physiology showed moderately active women got impressive  fat-burning benefits doing HIIT for just seven sessions over two weeks!

Burst training Benefits Blood Sugar Issues Impaired  glucose metabolism can lead to insulin resistance, Type 2 diabetes, and obesity.  HIIT provides an efficient, effective way to control blood sugar levels.

A study in the journal BMC Endocrine Disorders,  looked at how HIIT could improve glycemic control and therefore blood sugar  levels in young males. “The efficacy of a high intensity exercise protocol,  involving only a 250 calorie burn per week substantially improves insulin action  in young sedentary subjects” researchers concluded.

A study in the Journal  of Applied Physiology found that burst training could improve glucose  control and metabolic function for people with Type 2 diabetes.

Other studies, like those in Diabetes,  Obesity & Metabolism and Diabetes  Care, praised HIIT’s time efficiency and effectiveness for people with  Type 2 diabetes.

Burst training Benefits Heart Health HIIT improves  cardiovascular health. A study in the American  Journal of Human Biology found that compared with endurance training,  HIIT proved a time-efficient way to boost cardiovascular health in  adolescents.

Another study in the Journal of Strength Conditioning and Research found  that HIIT “significantly enhanced VO2max and O2 pulse and power output in active  men and women”.

Newer studies, such as one in the European Journal of Applied Physiology, also concluded that  HIIT benefits heart health.

Conclusion During my 25 years in the health and fitness  fields, I’ve worked with numerous clients who struggled with weight loss  resistance. Burst training improved fat burning, reduced risk for diabetes and  heart disease, and helped these clients get lean and toned in just minutes a  day.

Many people express initial doubt. “Really?” they ask incredulously, “Could I  really get results in just minutes a day?!?”

Yes, and I have the science to prove it.

I should add HIIT isn’t easy. You really go all-out here. Bursting should  leave you breathless and feeling the burn. If you’re looking for fast and  lasting fat loss without sacrificing hours of your day at the gym or running for  miles, look for the nearest hill or stairs and literallystep  up your workout intensity.

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Results Fitness Studio – March 2013

Results Fitness & Training Studio is excited to welcome in the season of Spring!  Warmer temperatures (we hope), longer days, & a renewed energy to work towards our goals of being fit & healthy.

At Results Fitness Studio our clients work on being fit & strong but also on nutrition.  We frequently discuss the “yeses” and “nos” of eating healthy.  A major topic is sugar and the less the better.  Below you will find an article by Mark Bittman, It’s the Sugar, Folks,  from the NY Times Feb 2013. Please take the time to read it.

The clients of Results Fitness Studio are continuing to make positive strides towards their fitness goals.  We’ve had several clients hit the 30 lb marker, several have worked through difficult plateaus, and we have one client who has now loss 62 lbs!!!  Each of these clients are to be congratulated on their weight loss but more importantly on their quest to be healthier.

At Results Fitness & Training Studio we encourage our clients to focus on the mantra of being healthy & feeling better vs. “I’m going to lose 10 lbs”.  When a client’s mindset is on improving their health, the weight loss and toning will follow.  When you eat right & exercise you feel better, have more energy for your workouts , and you will begin to lose weight and inches.  And, that is what the clients of Results Fitness & Training Studio do – they get fit & healthy!

One of our clients, Tracey, shared this great recipe with us for people on the go (which is most of us).  She brings it  towork each day and it has been instrumental in her achieving her fitness goals – 25 lbs down and running outside on her off days!!  Way to go Tracey!

“Easy and Fabulous Mason Jar Salads”
Best if use Quart size Mason Jar for full meal salad
Key is to layer the ingredients.
On the bottom should be your salad dressing- approx 2 tbsp
Next pick a hearty vegetable- carrot sticks, red cabbage, peppers, etc.
Then layer up the rest of the ingredients you’d like to have in your salad, hearty to soft–cucumbers, tomatoes, chicken, tuna. You can even do fruit if you’d like.  Get creative.
Last thing should be the lettuce- can use romaine, spinach, spring mix, whatever your preference.
Once assembled the salads are fresh for up to 7 days (and I can confirm this to be true) The key is the lettuce and the dressing must not touch.
Store jars upright and travel upright. Some eat the salad right out of the jar.
Enjoy!  Once you get the hang of it, it takes about 30 minutes to prepare 6 jars. These are very helpful to keep on track for lunch time.
Please join us at Results Fitness & Training Studio and start working towards your fitness goals.  Our clients are proof positive that the workouts, the nutrition, and the program at Results Fitness Studio works.  Our clients are committed to the program and we are committed to our clients!
Thank you & enjoy the day,
Christina
Christina Linnehan/Owner
Results Fitness & Training Studio
111 Main Street/Nashua NH 03060
603.718.0335
clinnehan@resultsfitnessnh.com
“It’s the Sugar Folks” by Mark Bittman
Sugar is indeed toxic. It may not be the only problem with the Standard American Diet, but it’s fast becoming clear that it’s the major one.
A study published in the Feb. 27 issue of the journal PLoS One links increased consumption of sugar with increased rates of diabetes by examining the data on sugar availability and the rate of diabetes in 175 countries over the past decade. And after accounting for many other factors, the researchers found that increased sugar in a population’s food supply was linked to higher diabetes rates independent of rates of obesity. In other words, according to this study, obesity doesn’t cause diabetes: sugar does.
The study demonstrates this with the same level of confidence that linked cigarettes and lung cancer in the 1960s. As Rob Lustig, one of the study’s authors and a pediatric endocrinologist at the University of California, San Francisco, said to me, “You could not enact a real-world study that would be more conclusive than this one.” The study controlled for poverty, urbanization, aging, obesity and physical activity. It controlled for other foods and total calories. In short, it controlled for everything controllable, and it satisfied the longstanding “Bradford Hill” criteria for what’s called medical inference of causation by linking dose (the more sugar that’s available, the more occurrences of diabetes); duration (if sugar is available longer, the prevalence of diabetes increases); directionality (not only does diabetes increase with more sugar, it decreases with less sugar); and precedence (diabetics don’t start consuming more sugar; people who consume more sugar are more likely to become diabetics).
The key point in the article is this: “Each 150 kilocalories/person/day increase in total calorie availability related to a 0.1 percent rise in diabetes prevalence (not significant), whereas a 150 kilocalories/person/day rise in sugar availability (one 12-ounce can of soft drink) was associated with a 1.1 percent rise in diabetes prevalence.” Thus: for every 12 ounces of sugar-sweetened beverage introduced per person per day into a country’s food system, the rate of diabetes goes up 1 percent. (The study found no significant difference in results between those countries that rely more heavily on high-fructose corn syrup and those that rely primarily on cane sugar.)
This is as good (or bad) as it gets, the closest thing to causation and a smoking gun that we will see. (To prove “scientific” causality you’d have to completely control the diets of thousands of people for decades. It’s as technically impossible as “proving” climate change or football-related head injuries or, for that matter, tobacco-caused cancers.) And just as tobacco companies fought, ignored, lied and obfuscated in the ’60s (and, indeed, through the ’90s), the pushers of sugar will do the same now.
But as Lustig says, “This study is proof enough that sugar is toxic. Now it’s time to do something about it.”
The next steps are obvious, logical, clear and up to the Food and Drug Administration. To fulfill its mission, the agency must respond to this information by re-evaluating the toxicity of sugar, arriving at a daily value — how much added sugar is safe? — and ideally removing fructose (the “sweet” molecule in sugar that causes the damage) from the “generally recognized as safe” list, because that’s what gives the industry license to contaminate our food supply.
On another front, two weeks ago a coalition of scientists and health advocates led by the Center for Science in the Public Interest petitioned the F.D.A. to both set safe limits for sugar consumption and acknowledge that added sugars, rather than lingering on the “safe” list, should be declared unsafe at the levels at which they’re typically consumed. (The F.D.A. has not yet responded to the petition.)
Allow me to summarize a couple of things that the PLoS One study clarifies. Perhaps most important, as a number of scientists have been insisting in recent years, all calories are not created equal. By definition, all calories give off the same amount of energy when burned, but your body treats sugar calories differently, and that difference is damaging.  And as Lustig lucidly wrote in “Fat Chance,” his compelling 2012 book that looked at the causes of our diet-induced health crisis, it’s become clear that obesity itself is not the cause of our dramatic upswing in chronic disease. Rather, it’s metabolic syndrome, which can strike those of “normal” weight as well as those who are obese. Metabolic syndrome is a result of insulin resistance, which appears to be a direct result of consumption of added sugars. This explains why there’s little argument from scientific quarters about the “obesity won’t kill you” studies; technically, they’re correct, because obesity is a marker for metabolic syndrome, not a cause.
The take-away: it isn’t simply overeating that can make you sick; it’s overeating sugar. We finally have the proof we need for a verdict: sugar is toxic.
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Pre/Post Workout Nutrition & Strength Training Benefits

Thank you visiting our blog at Results Fitness & Training Studio’s site.  This has been a very exciting month at our studio.  We have had 2 clients receive exceptional health news from their doctors; they have lessened their dosage or come off their medications.  This is what it is all about – being healthy!  At Results Fitness & Training Studio we listen to your health and fitness goals and we do our best to work with you in order for you to achieve your goals.  It is rewarding for us and for you.

Nutrition is a huge part of fitness & health and this month our newsletter addresses Pre & Post workout meals.  The other major component of fitness is strength training, which is addressed in detail below.

We invite you and your friends to give Results Fitness & Training Studio a try.  You get 3 Free Sessions to decide if the program is for you and I am quite confident you will find that it is.  We work with you the whole person as a unique individual.  We discuss nutrition, the benefits; we work on form for strenght training so that it is beneficial; and we always include cardio and encourage our clients to do extra cardio either at home or here at our studio.

Let’s make this the year where we start the New Year already fit and healthy – why wait to make one more resolution.  This year let’s be able to say” I am going to continue to be fit and healthy for the New Year & beyond.  This is not just a phase; I am committed to my health, to my body, and to my whole person to be fitter, stronger, and healthier!”  At Results Fitness & Training Studio we will work with you to keep this commitment!

Contact us at 603.718.0335 today and set up your 3 Free Sessions and make this your year to be healthy for the New Year!  We look forward to meeting you.  Thank you & Enjoy the day, Christina

Christina Linnehan, Owner/Trainer  -  Results Fitness & Training Studio

Pre/Post Workout Meal Recipes:

Smoothie: (Pre-Workout Meal)

  • 6 oz. plain Greek yogurt
  • ½ a banana
  • ice
  • 1 Scoop protein powder
Tuna or Salmon Sandwich on Whole Wheat Bread (Post Workout Meal):  Tuna, a protein powerhouse, is low in fat (canned in water not oil) and provides heart-healthy omega-3 fatty acids.  Omega-3s may boost metabolism, another reason to grab a can of tuna post workout. Skip the mayo and try using a dollop of Greek yogurt or a combo of lemon juice, mustard, salt and pepper to keep it nice and lean. Have your tuna with a piece of toasted, high-fiber whole wheat bread and add some freshy leafy greens for the crunch!
  • 1 slice high fiber whole wheat bread
  • 3 oz. tuna or salmon
  • lemon juice
  • 1 tsp. mustard
  • salt and pepper to taste

8 Benefits of Strength Training

Lifting weights has some surprising perks that you can’t get from cardio alone. Research shows that just two strength-training sessions a week can help you burn more fat, sculpt lean muscles, feel more energized, and so much more. Here are eight reasons you should start lifting today.

1. You’ll burn more calories

Although cardio burns more calories than strength training during your 30-minute sweat session, lifting weights burns more overall. It all goes back to building muscle. It takes more energy (calories) for your body to maintain muscle cells than it does fat cells. So by lifting weights to add more muscle mass, you’ll boost your metabolism and turn your body into a more efficient fat-burning machine.

2. You’ll maintain muscle and feel better in your clothes

Research shows that between the ages of 30 and 70, women lose an average of 22 percent of their total muscle. What’s even more upsetting is that over time, the muscle void is often filled with fat. One pound of fat takes up 18 percent more space than one pound of muscle, so even if the number on the scale goes down, your pants size might go up. The best way to stay tightly packed? Keep strength training!

For best results, Tom Holland, MS, CSCS, author of Beat the Gym, recommends two to three total-body strength workouts per week for 30 minutes each session. Include three to four days of cardiovascular exercise, either on the same days or alternate days.

3. You’ll build stronger bones

Lifting weights can be your best defense against osteoporosis—a disease affecting 10 million Americans, 80 percent of which are women, according to the National Osteoporosis Foundation. “When you lift weights you engage muscles that pull on the tendons which, in turn, pull on the bones,” says Holland. “This added stress makes bones stronger.”

4. Your heart will be healthier

It may seem counterintuitive that weight lifting helps lower blood pressure, since blood pressure actually goes up during and immediately after your strength session. But research shows it’s a powerful way to protect your ticker in the long run. “As muscles contract, blood is pushed back up to the heart,” says Irv Rubenstein, PhD, exercise physiologist and founder of S.T.E.P.S., a fitness facility in Nashville, TN. “The heart then recirculates this oxygenated blood back to the muscles, which keeps the cardiovascular system in better working order.” Plus, maintaining lean muscle mass enables you to do more work overall, further enhancing this effect, Rubenstein says.

5. You’ll remember where you left the keys (and everything else)

Muscles strengthen both your body and your brain. According to a new study published in the May 2012 issue of Mayo Clinic Proceedings, a combination of mentally stimulating activities like using a computer and exercise (which included walking and other cardio as well as strength training and sports activities) helped protect brain functioning in older adults. The combination of computer use with moderate exercise decreases the risk of memory loss more than either one activity on its own.

6. You’ll be happier and less stressed

Move over, runner’s high! Weight training also has the power to induce pleasure by releasing endorphins, the “feel-good” chemical in your brain. Research shows that resistance training can help beat the blues. One Australian study found that people who did three strength workouts a week (chest presses, lat pull-downs, and biceps curls) reported an 18 percent drop in depression after 10 weeks. In addition, exercise reduces levels of the stress hormone cortisol, relieving feelings of anxiety and agitation.

7. You’ll reduce your risk of diabetes (or improve quality of life if you already have diabetes)

Lifting weights helps improve the way your body processes sugar, which can help prevent diabetes. And if you already have diabetes, research shows that extended periods of strength training improve blood sugar control as well as taking a diabetes drug. In fact, the combination of strength training and aerobic exercise may be even more beneficial than drugs.

8. You’ll improve balance

Ever try to put on one sock while standing on the other leg? Without strength training, this simple act can feel more like a circus trick over time. The reason: fast-twitch muscles fibers we use for strength training deteriorate with age. (Aerobic exercises use mostly slow-twitch fibers.) “The fast-twitch fibers assist in speed and power movements and contract quickly and with sufficient force to catch yourself when you lose your balance,” Rubenstein says. “Resistance training maintains the ability of these fibers to activate.”

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Nutrition & the Importance of Protein/Quinoa Salad Recipe

Thank you for visiting Results Fitness & Training Studio’s blog for more information on protein as an important part of your nutrition.

Results Fitness & Training Studio is committed to working with our clients on nutrition. We ask our clients to bring their journals to us once a week so that we can review and make changes where necessary. We not only check their journals but we work with our clients to make changes they can live with so their nutrition plan works for their lifestyle. In addition to checking journals once a week we are fastidious about weighing our clients. Every week our clients are weighed in and every other week we weigh & measure them.

Our commitment to our clients has earned their respect and in turn their commitment to their fitness goals has earned ours. It is a team effort at Results Fitness & Training Studio and our team is going for the win!

If you have any questions about the information below please feel free to contact me via phone at 603.718.0335 or email at clinnehan@resultsfitnessnh.com I would be more than happy to discuss with you.

Thank you again for visiting our website and Enjoy the day, Christina Linnehan/Owner of Results Fitness & Training Studio

The following information is excerpted from Dr. Mike Roussell’s new book, “The 6 Pillars of Nutrition”

Suppose you want to lose weight. That means you should probably follow some simple guidelines like eating less sugar. But research also indicates that eating more protein can help you towards this goal. So what is optimal? If you go by science, about 30 percent of your calories should come from protein. At that level, you won’t have to worry about deficiencies, and you’ll know you’re getting enough of the nutrient to lose fat while also improving your heart health. Have some protein at each of your meals and snacks, and you’ll hit the target with ease.

Protein and Energy: Here’s how protein plays into the equation. Protein can help displace those carbs. The amino acids that form the building blocks of protein provoke a much-lower insulin response than the one triggered by a high-carb meal. So consuming more protein will have a less dramatic affect on your blood sugar.

Protein also triggers the release of a hormone called glucagon. Glucagon is the yin to insulin’s yang. While insulin takes sugar from your blood and pushes it into muscle and fat cells, glucagon gets your fat cells to release stored fat into your bloodstream, where it provides fuel for your muscles, brain, and everything else that uses energy. Meaning that of all the types of food you can eat, protein is the most efficient for your body: It controls insulin and helps incinerate fat.

A Better Burn: When we talk about about burning calories, we tend to focus on exercise. But our bodies are constantly using energy throughout the day and night. Even when we’re sleeping, we’re still breathing and pumping blood. Our brains are dreaming. We’re still digesting food and finding places to store it. And not all foods are digested equally.

The components of food—protein, carbohydrates, and fats —require different amounts of energy to digest and process, just as different types and intensities of exercise burn more or fewer calories. Scientists call this metabolic cost the thermic effect of food (TEF). Protein has a much higher TEF than carbs or fat.

That is, simply eating more protein means your body is burning more calories during the process of digestion. In some cases, doubling your protein intake will bump up the number of calories you burn throughout the day. That’s one reason why protein, all by itself, helps you lose weight.
The Building Blocks of Muscle: During digestion, your body breaks down protein into individual amino acids.

The amino acids in protein aren’t just inert pieces of food waiting to be broken down. They actively signal your body to build muscle.

Once built, muscle is metabolically active, meaning it burns more calories than fat even while you’re at rest. (It scorches through a lot more when you’re active.) And the more muscle you have, the more effective and efficient you become at every activity, which helps you burn more calories.

The All-Day Protein Diet: I recommend consuming lean protein throughout the day. Here are some quick and easy ways to work this essential nutrient into every meal.

*BREAKFAST: eggs, egg whites, lean breakfast meats, Greek yogurt, smoothies with protein powder.

*LUNCH OR DINNER: salmon, chicken breasts, extra-lean ground turkey, extra-lean ground beef, turkey or chicken sausage, lean beef (top round, shoulder roast, skirt steak), tuna, cod, tilapia, shrimp, tofu.

*SNACKS: Nuts and seeds, roasted edamame beans, protein bars (pick bars with at least 10 grams of protein and no more than 30 grams of carbs), protein shakes.

Quinoa Salad Recipe
Quinoa
Black Beans (rinsed)
Fresh Spinach leaves
1 Avocado
1 Tomato
1 Cucumber
lime juice; balsamic vinegar; salsa
Fresh cilantro; pepper

Cook the Quinoa per the box directions and then chill
Combine beans, chopped tomato; chopped cucumber; chopped avocado; fresh spinach leaves.

Mix lime juice; balsamic vinegar; cilantro; pepper & salsa to taste

Combine the 2 add more flavoring to taste. Serve cold. Covered it will Keep in the refrigerator for about a week. Can be used over a salad as a side dish or as a snack. Enjoy!

 

 

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5 Healthy Habits

5 Healthy Habits from Results Fitness & Training Studio . . . be stronger, fitter, healthier, & just feel better.

1. Eat Less

This sounds simple but portion control is a huge factor for losing weight & feeling healthy.

Our job at Results Fitness & Training Studio is to help our clients become aware of how much food they’re eating. Seems small, but it makes a big difference.

The very best way to be aware of what you are eating & how much . . . JOURNAL!  Grab a notebook and write down everything you eat & drink.  At Results Fitness & Training Studio we ask our clients to journal everyday and each week we ask to see their journals, this is one of the key components to our clients seeing results.

After we review the journals we simply make small changes; replacing calories with little or no nutritional value with calories that are full of nutritional value.  Simple changes that have you looking better & more importantly feeling better; just ask our clients at Results Fitness & Training Studio – they are looking & feeling great!

2.  Eat Healthy

Depending on who you ask, “healthy” food can mean different things. But there is one universal truth: More nutrients with fewer calories is a recipe for success.

At Results Fitness & Training Studio we ask our clients to rev up the protein; reduce/eliminate the white carbs; eat small portions of nutrient rich carbs; and decrease the sugar.  Eating lean meats, vegetables, high-quality fats, healthy carbs, and less sugar is the key to weight loss & weight maintenance.

3. Move more often

Many people are under the false impression that the only way to lose weight is to work out for hours; hit the pavement daily for morning jogs; or ride the bike for miles & miles.  Fortunately, this is not true.  Simply adding movement to your day will make a difference.

Taking the stairs, parking the car at the end of the lot, going for a bike ride, or walking to lunch,  may seem like small steps, but they are extra movement & they make an impact on how your body feels and how many calories you burn.  We have a client at Results Fitness & Training Studio who has started biking on Sundays with her husband, a pleasant activity that she enjoys & it adds movement to her day.

Of course, this isn’t all you need, but it does kick-start the fat loss process. It also supports rules number four and five.

4. Strength Train 2 or 3 times per week

To look and feel better & reduce body fat, you need to build & preserve muscle. Weight-training or bodyweight workouts will add the muscle you need.  At Results Fitness & Training Studio we spend 30 mins on strength/core/balance work each and every session, some sessions are more intense then others but they all do the job – build muscle!

The best thing you can do is get started.  Join Results Fitness & Training Studio for 2 or 3 sessions per week and begin your journey to a leaner, stronger, healthier body.  Call us today at 603.718.0335 or email me at clinnehan@resultsfitnessnh.com to set up your Free Session.

A word to the wise: Working out is not complicated.   The truth is, all you need is something that gets you in the gym a few times per week – Commitment.  This is why the sessions at Results Fitness & Training Studio are by appointment.  You are committed to your appointment and we are committed to you and your goals.

5. Interval Training

If strength training is your muscle exercise, intervals are your calorie-burning exercise.  Doing short bursts of work followed by longer periods of recovery helps your body burn a tremendous amount of calories.  And, the cardio machines at Results Fitness & Training Studio have multiple programs for you to interval train.  We have top of the line machines & we vary the cardio program.

How do you create healthy habits – by incorporating them slowly into your daily life.  At Results Fitness & Training Studio we make nutritional changes incrementally so that you are successful with a particular change prior to making another one.  Our training is the same.  Within our small group training sessions we have clients with varied levels of strength so each exercise is uniquely modified to be challenging for the client based on their ability.  As the clients strength increases the exercise program is continually modified to be challenging.

Habits are created through your daily practices.   Results Fitness & Training Studio’s approach consists of making a change, mastering it, and then making another.  We want you to be successful achieving your fitness goals and by using this approach, our clients are seeing RESULTS.

Please share this post with your friends & family.  At Results Fitness & Training Studio we look forward to seeing you and meeting new clients who are ready to implement the 5 Healthy Habits for fitness & health.

Thank you & enjoy the day,
Christina Linnehan, Owner/Trainer

 

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Core, Clients, & Couples = Results Fitness Studio

Nashua New Hampshire’s Results Fitness & Training Studio’s workouts for our clients have focused on form.  When an exercise is performed correctly it hits the targeted muscle group and creates results – when form is not followed it can lead to injuries and lots of time spent with little results.  The core connection on all exercises has been instrumental to our clients in maintaining their form.

Our clients have been amazing!  The commitment to the workouts, the program, and the nutrition has been inspiring to me and their peers.  We’ve already had one client lose 4lbs in a week on her fitness journey and we have another client charting her progress on our facebook page. To follow our client’s journey please click here to visit our Facebook page.

We have several couples who are now training with Results Fitness Studio.  They work hard together and I think they are both impressed with how hard the other works!  It’s a great motivator working out as a couple, getting healthy & fit together – how awesome is that!

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